Eggs are very nutritious food. Eating eggs in moderation and preparing them properly can bring people great health benefits.
1. Eggs are a source of essential nutrients
Eggs are often not the choice of some people with heart disease, diabetes... because of fear of cholesterol in eggs.
In fact, eggs have been recognized as a healthy food choice. They are a good source of complete nutrition, containing all nine essential amino acids that the body cannot synthesize on its own. These amino acids are the building blocks for building and repairing tissues, muscles, enzymes, and hormones. This makes eggs an important source of “complete” protein for growth and maintenance of health.
Eggs are a source of essential nutrients with 9 amino acids.
One egg has only 75 calories, 7g protein, 5g fat, 84mg cholesterol and 1.6g saturated fat.
Eggs contain a variety of vitamins and minerals important for many bodily functions:
Vitamin A: Good for vision, immune system and cell growth.
Vitamin D: Helps the body absorb calcium, which is important for strong bones and teeth.
Vitamin E: A powerful antioxidant, protects cells from damage.
B vitamins (B2, B5, B12): Participate in energy metabolism and nerve function. Vitamin B12 is especially important for red blood cell formation and brain function.
Choline: An essential nutrient for brain function, especially memory, mood, and brain development in fetuses and young children.
Lutein and zeaxanthin: Powerful antioxidants that help protect the eyes from diseases like macular degeneration and cataracts.
Selenium: A mineral important for thyroid function, the immune system, and reproduction.
Other minerals: Eggs also contain calcium, iron, phosphorus, potassium and zinc.
2. Bone protection
Eggs are a valuable source of nutrition, not only providing protein but also containing abundant vitamin D and important minerals, essential for calcium absorption, helping to protect and maintain bone health. Adding eggs to the diet in a reasonable way will contribute significantly to preventing osteoporosis and maintaining healthy bones and joints.
3. Improve diabetes management
People with diabetes can also eat eggs daily.
Eggs can be part of a healthy diet for people with diabetes thanks to their low carbohydrate and high protein content. People with diabetes can eat eggs. In fact, a study published in the American Journal of Clinical Nutrition found that eating up to 12 eggs a week did not increase cardiovascular risk factors in people with prediabetes or type 2 diabetes.
However, controlling the amount, preparation method and monitoring each individual's health indicators is still very important. Diabetics should consult a doctor or nutritionist about the amount of eggs that can be eaten according to their personal health condition.
4. Reduce the risk of cardiovascular diseases
This is a controversial issue in the field of nutrition and heart health. Views on egg consumption and cardiovascular risk have changed over time, based on scientific studies. Are eggs bad for the heart due to their high cholesterol content? A large study has now shown that people who consume eggs every day can significantly reduce their risk of cardiovascular disease.
Many studies have shown that eating eggs in moderation (1-2 eggs per day) does not increase the risk of cardiovascular disease in healthy people. Some studies have even shown a link between eating eggs and a reduced risk of cardiovascular disease in certain groups of people.
5. Promotes healthy hair and nails
Eggs contain many important nutrients that help keep hair and nails strong and shiny. Hair and nails are made primarily of keratin, a fibrous protein. Protein is essential for building and maintaining the structure of hair and nails.
Eggs are a complete source of protein, containing all 9 essential amino acids that the body cannot synthesize on its own. Providing enough protein from eggs helps hair and nails to be provided with enough raw materials to grow healthy.
Biotin is a B vitamin that is important for hair and nail growth. Biotin deficiency can lead to hair loss, thin, weak hair, and brittle nails. Eggs are one of the natural food sources rich in biotin. Eating eggs helps to supplement biotin in the body, thereby helping to prevent hair loss, stimulate hair growth, and strengthen nails.
In addition to protein and biotin, eggs also contain many other vitamins and minerals that contribute to hair and nail health such as vitamins A, D, E, vitamin B12, iron, zinc, selenium, etc.
Therefore, adding eggs to your diet properly will help your hair become strong, shiny and your fingernails and toenails strong.
6. Promote weight loss
Eggs are a great food for those looking to lose weight because they are high in protein, low in calories, and packed with nutrients. Eggs are a filling and satisfying food with only about 75 calories per medium egg. They provide energy and suppress hunger. Eggs are a great way to lose or control weight.
By combining eggs with a balanced diet and regular exercise, weight loss goals can be achieved effectively and healthily.
7. Improve eye health
Eggs are a great source of nutrients for eye health, thanks to their lutein, zeaxanthin, vitamin A, and other important nutrients. Eggs are a powerful source of antioxidants, which play an important role in keeping your eyes healthy. According to some studies, consuming enough eggs can significantly reduce the risk of cataracts and macular degeneration.
Source: https://giadinh.suckhoedoisong.vn/7-su-that-bat-ngo-ve-trung-moi-nguoi-nen-biet-172250116082653204.htm
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